Hi everyone! How was your last couple of weeks? I've had a very busy couple of weeks with a lot going on, mainly getting ready to go on my first ever cruise. Al and I will be cruising to Alaska with our "bestest" friends, Jim & Tammy. This is our double 30th Anniversary Cruise! (Al and I were married 30 years ago this past June, and Jim and Tammy will have been married 30 years this coming January.)
If you think you've just visited with me recently you have—since I sent the last newsletter out on Sept 5th. I wanted to make sure I got the 2nd September newsletter out so I thought earlier rather than later.
Okay my friends, it's time to go grab your water and find a comfy chair. Don't forget to SMILE and remember that this is YOUR time for YOU.
Tools to help you stay on your Journey
Believe it or not there are many things you can do to help you stay on your Journey. Over the years I have used many tools of my own to keep me from straying too far off my Journey. How many of you have some "ready to use" tools to help you stay the course? How many of you who do have an arsenal of tools use them?
Here are a few of my tools for Success on the Journey:
Always focus on the positives of your Journey, not the negatives.
♦ Instead of saying, "I should not of eaten that." try saying, "It's okay that I ate that but next time I need to eat less of it." ~ Remember, you can eat anything you want but you need to be accountable for it. In fact, it's usually worse if you don't eat what you are craving for a long time. You will eventually eat said food and a lot more while trying to avoid it.
♦ Instead of saying, "I can't even stay on Program one day." try saying, "WOW today was quite a challenge but I can't wait for tomorrow and that fresh new start." ~ Nobody is perfect which means we all have our days where nothing seems to come together for us. Guess what? That's okay because there is always a new day tomorrow.
♦ Instead of saying, "I only did 10 minutes on the treadmill; I am never going to get fit." try saying, "Today was an awesome day! I did 10 minutes on the treadmill and I feel fantastic." ~ All those 10 minutes add up to a healthy new YOU. Don't ever underestimate ANY exercise. There is no set amount, just what you can handle. Never compare yourself to others.
I think you get the picture about what I'm talking about. Positive self-talk is one of the strongest tools on my Journey. When you focus on the negative, guess what? You will become depressed, discouraged and miserable. Wouldn't you rather be a happy, encouraging and confident person? I know I would.
Pull a motivational quote out of a pretty jar or vase
Let me tell you this is one of the most fun tools I have ever used on my Journey. It is an interesting story of how I came about making my vase of "feel good" slips of paper.
A very good friend of mine, Jackie, sent me a paper chain of messages from Zonies who had posted on a thread asking something like, "What does DWLZ mean to you?" The posts were so warm, supportive and wonderful. I had the paper chain hung up for a very long time until one day I decided to take each link apart, fold it up, and put it in a pretty jar. When I need a pick-me-up I pull one of the messages out and read it. They have never failed to cheer me up and help me get back in the right frame of mind. Thank you Jackie!
Write down WHY you want to be on your Journey
Why did you start your Journey? I guess that is a pretty important question because if you have no direction it's hard to stay on the Journey. Some of our fellow Zonies came up with quite a few reasons why they wanted this Journey. Maybe a few of them are yours?
♦ I want to be off all medication for diabetes.
♦ I want to grow old with my husband.
♦ I want to be able to buy and wear any outfit that I like.
♦ I want to stay healthy. My grandparents all died young from things that could
have been prevented with healthy lifestyles.
♦ I want to feel good.
♦ I want to be in control of my life and especially over food.
♦ I want to be comfortable in my own skin.
Those are just a few
but I'm confident all of you can come up with more of your own, that fit YOU. Write them down and put them somewhere where you can look at them often to remind you WHY you are on this wonderful lifelong Journey.
Set up a reward system for different goals achieved
Do you give yourself a reward of some sort when you accomplish a goal on your Journey? Is it a food (like going out to your favorite restaurant) reward or a non-food reward? I have found that setting small goals, and not only scale result goals, and rewarding myself with something (like a book I've been wanting, a wonderful, smelling candle, bath salts...) is a great tool on my Journey. I made my rewards for different aspects of my Journey ~ staying on Program, 10 lb loss, exercising, drinking all my water... you get the picture. It doesn't have to be just about the scale moving down. Here are a few reward ideas:
♦ Candle and bubble bath
♦ Nail polish; nail dryer
♦ New CD
♦ New DVD or VHS movie
♦ Book you've been wanting
♦ New charm for your charm bracelet
You don't have to spend a lot of money or any money, for that matter, on your rewards. The #1 rule for these rewards is that you demand this time for yourself with no interruptions. It's your reward after all! Here are some rewards that are free but priceless:
♦ Bubble bath
♦ Read a book
♦ Lay down and listen to your favorite CD
♦ Work on your scrapbooking
♦ Watch one of your favorite movies
♦ Go shopping in your own closet
Visuals are a great tool on your Journey
I work very well with visuals as I'm sure most of you do. What are some visuals that you can think of that would help motivate you to stay on your Journey? Some of the visuals that I've seen used over the years have been very motivational to me. Here are a few ideas to get you started:
♦ Make a paperclip chain of how many pounds you want to lose ~ As you lose the pounds move one paperclip for every pound to another chain. Quite the visual!
♦ Lift a 10 lb sack of potatoes ~ Pretty heavy, huh? Imagine how you will feel with those 10 lbs gone.
♦ Take a good look at a pound of "fat" ~ This was done at one of my Weight Watcher meetings. Next time you are upset because you only lost a pound this visual will make you feel much better about that one pound loss.
♦ Take pictures on your way to your goal ~ Whether it's every 10 lbs or a different amount - you decide - this is a great way to actually see your progress. Make sure you take a front and side picture.
Sometimes we need help visualizing different aspects of our Journey. Make yourself a list of visualizations you can use when needed.
Always have a support system in place
A support system is very important on this Journey. Having your support system in place will help you stay successful on your Journey. A support system works both ways. They are there for you and you are there for them, which helps you stay on your Journey. It's a no-lose deal! Remember, you might not need the support on some days but the others might need your support. Here are a few suggestions on gaining the support you need for your Journey:
♦ Join Weight Watchers (great support)
♦ Join TOPS (Take Off Pounds Sensibly)
♦ Joining a Message Board - ours is wonderful!
♦ Team up with a weight loss buddy
♦ Do the Journey with your hubby
Everyone needs someone to cheer them on when they are doing good; help them when they are struggling; bring smiles to them when they are down and give them lots of just because.
These are just a few tools for a successful Journey. I'm sure if you really think about it you can come up with more to fit your Journey. One of the most important things you can do to help you be successful on your Journey is to have as many tools in place that you can to combat those times when you will need them. Being prepared is half the battle. You can do this. I have faith in each and every one of you. Good luck!
Quotes to Lift Your Spirits
"Today is a new day. You will get out of it just what you put into it... If you have made mistakes, even serious mistakes, there is always another chance for you....for this thing that we call "failure" is not the falling down, but the staying down." ~~Mary Pickford
"Yesterday is not ours to recover, but tomorrow is ours to win or lose." ~~Lyndon B. Johnson
"I love the challenge of starting at zero every day and seeing how much I can accomplish." ~~Martha Stewart
Come Join the Fun!
If you haven't already visited our Message Board, please take the time to visit. Our Zonies are the greatest and they are always willing and ready to offer support, and friendship ~ 24/7 ~ Don't take my word for it - stop in and introduce yourself. You'll be glad you did!
My Journey Back to Goal
A little about my Journey back to Goal...I am continuing to do well on Program. I've had a very busy couple of weeks but I've managed to stay on Program and feeling strong and confident.
As for my health, on Tuesday I visited my Orthopedic Specialist to see about getting some relief for the pain in my right shoulder. I got some relief all right in the way of a cortisone shot, which I can tell you was not fun. It's the price I have to pay for comfort during my cruise. My shoulder is already feeling much better. When I return from my cruise I will be making another appointment to see where to go from here regarding my shoulder.
I am down 37.5 lbs, almost halfway back to goal (145). I had a maintain last week. My regular exercise on the treadmill and elliptical has moved to the back burner for the time being. It seems that always happens when I get extremely busy and don't take the time I need for ME. I know why it happens but there are times I'm helpless to fix it. As for exercise I have been shopping for some new clothes and things for the cruise so there has definitely been some walking, arm movements (taking money out) and wrestling in and out of clothes going on! My goal on the cruise is to get a lot of walking in, along with some arm movements on the slot machines.
As for my water intake, I did as planned and have not brought any diet pop into the house. Like I said, if it's there, I'll drink it instead of water. I am drinking some Propel, which I love and alternating that with regular water.
I don't know about you but I love being on this Journey. It's always a positive thing in my life and the one "constant". It’s a forever Journey so I try to make it a fun and livable Journey. It's a Lifestyle, not a diet.
I've continued to listen to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs throughout my Journey. When I'm feeling a bit out of control, she brings me back in control. When I'm struggling to get back up on the treadmill, she helps motivate me. When I need some kind, positive and encouraging words, she gives them to me. She never fails to let me know I'm a winner.
If you are interested in learning more about Dr. Robertaís Enjoying Weight Loss Hypnosis CDs you can read our review at http://www.dwlz.com/hypnosisreview.html. They truly are an invaluable tool on my Journey.
HE WAS ONLY A CHOCOLATE CHIP COOKIE...
I LOVED HIM...
I met him at a party. There he was at the end of the buffet....a loner; the last one on the plate. He had a certain something...a sweetness, a sensuality. He was one hot cookie. I felt as if I'd always known him...hungered for him. When he looked at me with those warm brown eyes, I melted. Before I knew it, I had my hands on him, my mouth on him...in public. After that night, we were inseparable. With him I could be myself. he didn't seem to care what mood I was in, how I looked or even if I gained weight. Together we had the recipe for happiness. No one satisfied me like Chip.
THEN THINGS CHANGED...
My friends said he was no good for me. He started to give me heartburn. I felt crummy, but it had to end. Now we've gone our separate ways. I hardly think of him anymore. Oh, if I see a certain TV commercial, a particular magazine ad, a coupon for cents off...that old longing returns. And when we run into each other in the supermarket, we nod. We're friendly. But it's OVER!
Software You Can Use!
The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own. It is a wonderful program to track your progress on any weight loss program you are using. You can read My Review of the Weight Commander or go straight to the source and check out this great software by following this link to Weight Commander. He has many tips and ideas throughout his program which will help you to be successful on your Journey.
100 Calorie or Less Snacks
♦ Apple [80 calories]
♦ Cheese, 1 Mozzarella Stick
♦ Turkey Noodle Soup, 1 cup [68 calories]
♦ Cheese Curls, 8 [80 calories]
♦ Egg Drop Soup, 1 cup [75 calories]
♦ Walnut Halves, 7 [90 calories]
DWLZ Cookbooks One and Two
Do you have your electronic copy of the DWLZ Cookbooks? These cookbooks are filled with recipes that are Zonies' favorites, dishes that are delicious but on program, with nutritional information listed. This is two books in one package: DWLZ Cookbooks Volumes One and Two. I think you are going to like them.
Below are some of my new food finds. (Can you tell that I have potatoes on my mind?) Enjoy!
♦ Four Cheese Flavored Mashed Potatoes, 1/2 cup (Idahoan)
[100 cal/2.5 g fat/1 g fiber/19 g carbs]
♦ Butter & Herb Flavored Mashed Potatoes, 1/2 cup (Idahoan)
[110 cal/2.5 g fat/1 g fiber/20 g carbs]
♦ Roasted Garlic Flavored Mashed Potatoes, 1/2 cup (Idahoan)
[110 cal/2.5 g fat/1 g fiber/19 g carbs]
♦ Buttery Homestyle Flavored Mashed Potatoes, 1/2 cup (Idahoan)
[110 cal/2.5 g fat/1 g fiber/20 g carbs]
♦ Southwest Flavored Mashed Potatoes, 1/2 cup (Idahoan)
[110 cal/2.5 g fat/2 g fiber/20 g carbs]
♦ Hash Browns, Shredded Potato Patties, 1 patty (Ore-Ida)
[70 cal/0 g fat/2 g fiber/16 g carbs]
Whatís For Breakfast?
This is a great breakfast and very filling.
♦ Organic Steel Cut Oatmeal (Country Choice),1 serving, 1/4 cup dry
[150 cal/3 g fat/4 g fiber/27 g carbs] ~ I add in a bit of fruit or Sugar Free
Davinci Syrups to mine.
♦ Boston Cream Pie, Light, Fat Free Yogurt (Yoplait), 6 oz container
[110 cal/0 g fat/0 g fiber/20 g carbs] ~ sometimes I add about 1/4 cup
granola for the "crunch"
Something To Think About...
A few years ago, at the Seattle Special Olympics, nine contestants, all physically or mentally disabled, assembled at the starting line for the 100-yard dash. At the gun, they all started out, not exactly in a dash, but with a relish to run the race to the finish and win.
All, that is, except one little boy who stumbled on the asphalt, tumbled over a couple of times, and began to cry. The other eight heard the boy cry. They slowed down and looked back. Then they all turned around and went back. Every one of them.
One girl with Down's Syndrome bent down and kissed him and said: "This will make it better." Then all nine linked arms and walked together to the finish line.
Everyone in the stadium stood, and the cheering went on for several minutes. People who were there are still telling the story.
Why? Because deep down we know this one thing: What matters in this life is more than winning for ourselves. What matters in this life is helping others win, even if it means slowing down and changing our course.
Thank You Steve & Joyce
I have always looked at Dotti's Weight Loss Zone as a place where all of us are there for each other; holding each other up when needed; helping each other to succeed on their Journey and giving out lots of and support to each other, letting us know we are never alone on this Journey. I hope you will always feel welcome at Dotti's Weight Loss Zone. ~ Dotti
Whatís For Dinner?
This is a great dinner and a quick one, which all of you know by now, is my favorite kind of dinner. The less time in the kitchen the better for me, in more ways than one!
♦ Roast Beef in Brown Gravy, 5 oz (Tyson)
[130 cal/4 g fat/0 g fiber/5 g carbs] ~ ready in 7 minutes!
♦ Four Cheese Flavored Mashed, 1/2 cup (Idahoan)
[100 cal/2.5 g fat/1 g fiber/19 g carbs] ~ so easy, just add boiling
♦ Peas & Carrots, 1/2 cup (Western Family)
[35 cal/0 g fat/3 g fiber/10 g carbs] ~ high in vitamins A and C.
Good source of fiber.
Ways to Cut 100 Calories Ė Iíll share more of these in future newsletters!
♦ Instead of 1 cup of turkey stuffing have 2/3 cup.
♦ Have a barbecued chicken sandwich instead of barbecued pork.
♦ Use 3 tbsp of low-calorie French dressing instead of 2 tbsp of
Bleu Cheese dressing.
♦ Chewing gum - replace 8 sticks of regular gum with sugar-free gum.
♦ Instead of two brownies have two fig bars.
♦ Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
♦ Next time you have a fish sandwich, hold the tartar sauce and sprinkle
some lemon on it instead.
Fresh, Healthy Food Delivered To You
How would you like a personal chef and nutritionist to do all your food shopping and cooking? You would never again worry about eating healthy and you’ll save so much time. PurFoods Fitness makes it happen.
With PurFoods Fitness, you design your own personalized meal program from hundreds of delicious meals tailored to your tastes and healthy eating goals. PurFoods Fitness’ award-winning chefs prepare your meals and ship them fresh – never frozen – right to your door. Each week, a box of healthy, great-tasting meals and snacks arrives. No more shopping, cooking, or worrying about portion sizes and fat content. Eating healthy has never been this convenient.
Their food is absolutely delicious! I loved how it was delivered fresh to my door, ready to eat for whenever I wanted.
Click Here to read our review of PurFoods Fitness ~ we have tried these meals and they are absolutely delicious!
If you prefer you can Click Here to go directly to the PurFoods Fitness website to find out more about this wonderful program.
Portion Size Tips
Another way to look at portion sizes ~
♦ 1 serving of vegetables or fruit ~ Woman's fist or baseball
♦ About 1/2 cup cooked or raw veggies or cut fruit, a piece of fruit, or
1/2 cup of cooked rice or pasta - this is a good measure for a snack
serving, such as chips or pretzels ~ A rounded handful
♦ 1 serving of meat, fish or poultry - for example, one chicken breast,
1/4 pound hamburger patty or a medium pork chop ~ Deck of cards
or the palm of your hand (minus your fingers)
♦ 1/4 cup of dried fruit or nuts ~Golf ball or large egg
All my updates can be found on the Message Board in the DWLZ Website News & Updates forum at:
US restaurant updates can be found at our Restaurants
TOC page at:
Canadian restaurant updates can be found at our Canadian Restaurants
TOC page at: http://www.dwlz.com/restaurantscanadian.html
I have more restaurants to update which will be done soon.
I would like to thank Michele/Akasha and Vikki aka Purplenorsemen for all their
help on updating the restaurants.
"Taking care of yourself does not make you self-centered, it makes you centered." ~ Anonymous
Now it's time to say good-bye until we meet again. Remember there is always someone out there rooting for you and wishing you continued success on your Journey - ME. Try to keep smiling, no matter. It will lift your spirits and will help keep you in a happy mood. Those smiles will also help those around you be happy. Try it! It really does work.
Take care until next time...
"I cannot relive yesterday and tomorrow isnít here yet, so I will just deal with today." ~ Dotti
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Dotti's Weight Loss Zone
Dotti's Newsletter is a publication created by Dotti Coon, who also created her very popular weight loss support web page: Dotti's Weight Loss Zone, which you can find at:
Copyright and disclaimer
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reproduced in its entirety, including this copyright message, and
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Disclaimer - This newsletter is not meant to be a substitute for
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doctors. Any information contained in this email reflects our
own opinions and experiences. It is not intended in any way to
serve as or take the place of medical advice from a physician.